2008-08-28T08:53:18Z Sharon Magee & Leslie Jarvis Copyright 2008, Sharon Magee & Leslie Jarvis SPHPBLOG

Front Squat (#95- M, #65- W)
Frog Hop Burpees
DB Thrusters (25#/35#)

400 meter after odd rounds (outside)
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The date is September 13th at 9:00am and CrossFit North Fulton will be the host. The workout will be Fight Gone Bad.

There will be a small charge to compete, the cost is $15.00. This will get you in AND a shirt!

Please follow the link and sign up, we want lots of folks to come out and participate! ]]> http://midtown-atlanta.sonzexercise.com/index.php?entry=entry080827-103535 2008-08-27T00:00:00Z 2008-08-27T00:00:00Z
100 Wall Ball
100 Pull-Ups
100 Box Jumps
100 Sit-ups
100 Kettle Swings

One partner starts on the exercise and the other rows a 200m row or .13 on cardio machine. When the runner returns he/she picks up the rep count and the other person starts their 200m Row/cardio. This cycle continues until the 100 reps is complete and then its on to the next exercise until the entire WOD is done.
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21 Kettle Swings (M:55#,W:35#)
15 Knees to Elbows
9 Power Cleans (M:115#,W:65#)
400 Meter Run (outside)
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10 burpees
1 400 meter run
10 burpees
2 rope climbs
10 burpees
3 Suicides
10 burpees
4 Slam Balls
10 burpees
5 Pull ups
10 burpees
6 Thrusters
10 burpees
7 HSPU
10 burpees
8 Calories on the Rower
10 burpees
9 Box Hops
10 burpees

]]> http://midtown-atlanta.sonzexercise.com/index.php?entry=entry080825-045244 2008-08-25T00:00:00Z 2008-08-25T00:00:00Z SP to PP to PJ
Dead Lift

DB Fly/ Db Pull Over*

50
15/15/15/15

25
10/10/10/10

15
5/5/5/5
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10 – 30 – 1
9 – 30 – 2
8 – 30 – 3
7 – 30 – 4
6 – 30 – 5
5 – 30 – 6
4 – 30 – 7
3 – 30 – 8
2 – 30 – 9
1 – 30 – 10

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Complete as many rounds as possible in 30 minutes of:-

Wall Ball
Pushup
Situp
Deadlift, (105#, 155#)
DBPush Press (25#,35#)
1 Lap Farmers Walk (35#, 50#)

Add 1 Rep each Round except Farmers Walk
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5 Handstand Push-Ups
10 SDHP (65#/85#)
15 (each arm) 1 armed DB snatch (20#/30#)
20 v-ups on mat

Complete 2-500 Meter Rows and 2-400 Meter Sprints during the WOD. You can
choose when, but you must complete all Four.
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21 Air Squats
15 Cleans (65#/95#)
9 Burpees
After all 7 Rounds are completed 800 Meter (outside)
]]> http://midtown-atlanta.sonzexercise.com/index.php?entry=entry080819-045639 2008-08-19T00:00:00Z 2008-08-19T00:00:00Z